Friday, 4.21.17

Strength Wide Stance Box Squat: 8 x 3 @55-65%, every 60s. – use 13-15″ Box. – +5% from last week. – Ensure each set is done explosively + athletes sit back on the box – If you’re able to set-up bands use them and use 45-55% for all sets. – This % is of your athletes...

Thursday, 4.20.17

Strength/Skill Rope Climb Skill Work + Gymnastics Static Hold *Spend 10:00 teaching people the J-technique then perform EMOM EMOM 10: ODD Minutes: 1 Rope Climb or Scaling Option. – Adv: Legless RC EVEN Minutes: 20-30s Chest Facing Wall Handstand Hold WOD AMRAP 18: 40...

Wednesday, 4.19.17

Strength EMOM 12: ODD Minutes: 3 Split Jerks @70-75% EVEN Minutes: 15-20s Hollow Hold – Take 7-10:00 warming up to desired work weight focusing on technique before starting the clock. WOD 5 RFT: 12 T2B 9 Hang Power Cleans (155, 105) 6 S20H (155, 105) Rx+:(185, 125)...

Tuesday, 4.18.17

WOD EMOM 40: Minute 1: 45s Assault Bike Minute 2: 45s Row Minute 3: 12 Burpees Minute 4: 100 Ft. Bear Crawl Minute 5: Rest

Monday, 4.17.17

Strength Sumo Deadlift off 2″ Mats: – Take 6-8 sets and work up to a heavy 2. – Use 25# plates to elevated Barbell off the floor – Reset on each rep. – Or use a rack/spotter arms so weights start off just below your knee – Rest 2-3:00 between sets. Beginners: -5 x 5...

Sunday, 4.16.17

Strength 1) Paused Back Squat: 5 x 3 (1 ct pause). Add weight each set. Rest 2:00 2) Power Snatch: 5 x 3. Rest 90s. WOD AMRAP 20: 5 Power Snatches (115, 75) 10 Push-ups 15 Air Squats 30 Calorie Row L3: (95, 65) L2: (75, 55) L1: (65,...

Saturday, 4.15.17

AMRAP 33 w. a partner: 20 Hang Power Cleans (135, 95) 400 Meter Run 20 Bar Facing Burpees 400 Meter Run 20 T2B L3: (115,75) L2: (95, 65) (Knee Lifts) L1: (65, 35) (Sit-ups)...

Friday, 4.14.17

Strength 1) Wide Stance Box Squat: 8 x 3 @50-60%, every 60s. – use 13-15″ Box. – Ensure each set is done explosively + athletes sit back on the box – If you’re able to set-up bands use them and use 40-50% for all sets. – This % is of your athletes 1RM Back Squat. 2)...

Thursday, 4.13.17

Skill Power Snatch Skill Work: -Spend 15:00 Work performing sets of 3 working up to a moderate weight. -Technique takes precendence here as always. Athletes should reset between reps. This is skill work even for advanced athletes. Rest 90s-2:00 between sets WOD 1...

Wednesday, 4.12.17

WOD “Bull” with a partner: 2 RFT: 200 Double Unders 50 Overhead Squats (135, 95) 50 Pull-ups Run 1 Mile *One person works. Split as needed. L3: (115, 75) L2: (100 Double Under Attempts) (95, 65) (Band Assisted Pull-ups) L1: (Single Unders) (95, 65 Front Squats) (Ring...